I recommend not doing Cross-fit or any other high intensity program that requires advance movements if yu are new to exercise or even if you have not exercised in the last 6 months.
Why? Form form form, and form....
Form is important not just to help one ensure that right muscle is being worked but also to ensure injures, that could be easily prevented with proper form, don't occur.
I just watched a cross-fit video, that was sent to me via email and could not stop grinding my teeth while watching some of the people in this cross-fit group perform some of these advanced exercises, like power cleans db swings, and even push-ups with very bad, joint pain causing form. To make it worse there was more than one trainer at each station during this circuit, watching these individuals perform each exercise and instead of correcting the ones with bad form, they were just counting reps or pushing them to work harder. Ok so before I go on, trust me, when I say I induerstand the concept to push someone and personally think that is why it is important to work with a trainer for that very reason, to push the person who is training, to be better. However, the trainers were not correcting form of some of these individuals in this video, which little did the individuals working out know, this is only going to lead to future aces and pains in the joints with little results.
Don't get me wrong, Cross-fit can be a good program for somebody who is already in shape. Actually the exercise structure of cross-fit has been around for a long time. Cross-fit programs have been used for athletic programs and some military programs for years and this anaerobic workout has been proven to increase endurance and strength for someone who is "currently an elite athlete"
Now for the reason this program is not good for beginners or even someone just starting out. Preventive training!...which simply means injury prevention for now and the future.
A simple thing like if the elbow traveling below the shoulder during a shoulder press, pelvic tilt during squat, toes into too fair during a dead-lift, back not straight during a DB row can lead to future injury and prevent the primary muscle from being fully contracted. Form plays such a huge role in injury prevention and fitness results. This is a common thing a weight lifting, its proper bio-mechanics and fact that proper form, with progressive overload, and proper rest between training, leads to results. Proper form ensures the right muscles are being work and the correct stabilizer muscles are stabilizing. The more muscles being worked at once recruits more muscle fibers and burns more calories which will lead to muscle gain and fat loss over time.
Even when form is correct, such power or sport specific moves that involve advance movements and speed can be too intense for someone just started into a program. Even elite athletes working their way up to these high intensity programs during the off season. So cross fit is not a type of program that should be done year round.
This is why it is important to start with a certified training who will ensure your form is right and that you start on a program that fits your current fitness level. Once you have established correct form and have some basic knowledge of weight lifting, and your fitness level has improved, then you can progress to a more advanced program. I have trained many individuals who have started on one of my basic programs and then progressed to one of my more advanced programs like my CRS60 program, which changes from high intensity to lower intensity on a 3 months basis. This type of periodization training which I used in my CRS60 program, is meant to prevent over training and is used regularly in sports training today.
Like everything else in this world, achieving results in fitness requires practicing the technique along with learning basic knowledge of weight lifting(also nutrition and recovery), and consistent effort to be better. Choosing the right steps is crucial for not only accomplishing goals but for continuing success in fitness and in life.
Jason Whalen BA in HPE BA in Coaching
JWWFITNESS WORKOUT CONCEPTS
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